November 26, 2014 admin


1. AMRAP 6mins @ 85%:
200/150m Row
12 KB Swings

Rest 3mins

2. AMRAP 6mins @ 85%:
10 Pull Ups
20 Air Squats

Rest 3mins

3. AMRAP 6mins @ 85%:
20/16 Calories – Airdyne
12 Push Ups

Competitor’s Program

1. 12mins: Heavy Snatch – build to a max for the day with good form

2. 3 Rounds, for reps – rest 6mins b/w rounds

:60 Burpees
:60 Sit Ups
:60 Box Jump – SD 24/20″
:60 Squats
:60 Deadlift 135/95
:60 Double Unders

Notes:  Ideally record reps for each movement, each round.  Worst case, record totals for each round.

REMINDER:  Gym is closed tomorrow for Thanksgiving and we have limited classes on Friday: 10:30am, 11:30am, 12:30pm.

“If you always put limits on everything you do, physical or anything else, it will spread into your work and into your life.  There are no limits.  There are only plateaus, and you must not stay there, you must go beyond them.” – Bruce Lee

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